27/08/21 Friday Team WOD Shared Reps 100 Burpees 100 KBS 24/16 kg 100 Air Squats 100 Sit ups 100 Push ups 100 WBS 9/6 kg 100 KB SDHP...

Thursday 26/08/21 Thruster Build Warm up sets 10 - 08 - 06 - 04 - 02 5 x 3 reps every 90 secs WOD “First Blood” 10 Rounds For Time or...

Deadlift warm up 10 - 08 - 06 - 04 - 02 5 x 5 Reps every 2 mins WOD “Christine” 3 Rounds For time 500 m Row 12 Body Weight Deadlift 21...

Power Clean Build Warm up 10 - 08 - 06 - 04 - 02 5 x 3 reps - every 2.00 mins WOD 200 m 10 WBS 9/6 kg 05 Power Cleans 60-70/40-45 kg 10...

5 x 5 min - 2 mins Rest Part 1 5 mins of 50 Goblet Squats 24/16 kg AMRAP Burpees 2 min Rest Part 2 5 mins of 50 Sit ups AMRAP KBS 24/16...

"CrossFit Total" Warm up sets 10 - 08 - 06 - 04 - 02 Followed by 3 Single Rep attempts of each BACK SQUAT STRICT SHOULDER PRESS DEADLIFT...

20 min AMRAP 25 MB Sit ups 9/6 kg 200 m Row 1`2 BB Push Press 50/35 kg 10 - 15 mins GOAT Practice

30 min AMRAP in Pairs 40 WBS 9/6 SPLIT 20/20 15/12 Cal Row both at the same time 20 T2B SPLIT 10/10 10 Devil's Press 22.5/15 SPLIT 5/5

4 Rounds 6 mins Work - 2 mins Rest 2 Circuits Around The rig 300/250 m Row 2 Circuits Around The Rig 10 Pull ups ( Alt Accumulate 40 secs...

“SWEAT” 30 MIN SLUG FEST 1. 30 BULGARIAN BAG SQUATS 2. 30 BULGARIAN BAG STEP-UPS 3. ...

1. 10-9-8-7-6-5-4-3-2-1 REPS OF: PRESS (42.5/30 KGS) DEADLIFT plus CALORIE ROW AIR SQUATS 2. EMOM 10 MINUTES...

4 ROUNDS 6 MINUTES WORK – 2 MINUTES REST 2 CIRCUITS AROUND THE RIG 300/250M ROW 2 CIRCUITS AROUND THE RIG 10 PULL-UPS (ALT: ACCUMULATE 40...

1. SNATCH Warm- up to a working weight A weight that you can complete 8 reps but is still taxing OT2M for 5 sets 8 Snatches - For Max...

Another week has come and gone. Today finished off a strong week with : Sunday 15th August 2021 Minutes 1-5 5 Push Press/Jerk 2...

My take on event 6/7 at this years CrossFit Games Rounds in 20 minutes 1 run (approx 75m) our one door, in the other 1 clean 1 run...

We take a reasonably relaxed approach towards class bookings and understand that circumstances can change at the last minute, making it...

Warm Up - Clean & Jerk E2MO2M x 7 sets 3 - 2 - 1 - 1 - 1 - 1 - 1 Reps (Build weight to heavy 1 Rep Max) into Grettel 10 RFT 3 Clean &...

Middle of August and I’ve been wanting to put a twist on one of the CrossFit Games wods since I watched it. Now there has been a shift in...

CARDIO PYRAMID WORK - REST 250 M – 30 SECS 500 M – 1 MIN 750 M – 90 SECS 1000 M – 2 MINS 1000 M – 2 MINS 750 M – 90 SECS 500 M – 1 MIN...

"S T I N G E R" 24 minute AMRAP 10 front squats 10 pull-ups 10 box jumps 10 C2B pull-ups 10 hang power clean m = 50-60kgs l = 35-45 kgs